How effective stress management techniques can make you less overwhelmed, calmer and healthier. Why Stress Isn't All Bad We share some stress management techniques.
Stress is a constant companion in our rapidly changing world, and chronic stress destroys our physical and mental health. In fact, studies show Up to 75% of all doctor visits are due to stress-related illnesses..
Stress is inevitable, but it doesn't have to control us. In her book “The Upside of Stress,” Kerry McGonigal discusses the latest science that shows “stress can make you smarter, stronger, and more successful. It helps you learn and grow. It helps you learn and grow. It also helps you learn and grow. Courage and compassion.” It may bring about.” In fact, her entire book is about getting people to better cope with stress, “not to reduce or avoid it, but to reconsider and even embrace it.”
The key is to understand how stress affects the body and how to use it positively, while also having stress management skills.
What is stress?
Stress is a prehistoric response with roots in a gland in the brain called the hypothalamus. External triggers or stressors, such as traffic jams or tight deadlines, stimulate the release of chemicals that tell your body to stand up and fight or run for your life.
When this happens, blood is drained from the brain and stomach and directed to larger muscle groups. Adrenaline is released into the blood, the heart and lungs work harder, the eyes dilate, the skin sweats, levels of fat, cholesterol and sugar in the bloodstream increase, more acid is secreted from the stomach, the immune system slows down and Thinking changes. In a more black and white, survivalist mode.
The stress response was designed to protect our hunter-gatherer ancestors from immediate danger, such as predators. It's not designed for the constant stressors of modern life: job insecurity, ruthless bosses, information overload, and more.
stress at work
Annie Ross is a psychologist who runs Health Initiatives, a stress management consulting firm. She believes that managing stress in her workplace is a two-way street. “As individuals, we need to understand that stress is a valid condition,” she said. “Recognize the symptoms and try to manage them before they get out of control.”
“Physiologically, we haven’t evolved to live in modern environments,” says Ross. “That’s why we have a stress epidemic that is causing many diseases, especially mental illness.”
Guide to dealing with workplace stress 'Stress: The spice of life or the kiss of death?' It explores the paradox that when we feel in control, stress becomes a challenge rather than a threat and becomes a joy in life. But when we lack this important sense of control, stress can lead to a crisis.
Healthy levels of stress help us feel productive, motivated, and stimulated. This leads to ‘cortical thinking’, or high-level critical thinking, which allows us to make good decisions.
The danger, according to Ross, is not turning off this stress response. “When we experience stress, our bodies release chemicals designed for fight or flight. But instead of hitting our boss or running out of the room, we sit quietly in front of our computers.
negative effects of stress
Ross explains how stress can negatively affect the body. “If we are unable to relieve stress over time, our stress response can become overactive. This creates ‘limbic thinking’, i.e. low-level thinking that results in a loss of the ability to process information clearly and rationally. We start to overreact to little things and make bad decisions.
This is when stress begins to affect work performance, health, and relationships. “It becomes a vicious cycle as we become exhausted, unmotivated and less likely to act in ways that help relieve stress, such as exercising, meeting friends or indulging in a warm bath and candlelight.”
Harnessing Stress for Positive Results
Your stress response is typically not activated by actual events, but rather by how you choose to respond to those events.
“Over time, our attitude creates an automatic stress response,” says Ross. “Women are especially guilty of this.” In fact, women are twice as likely to suffer from anxiety disorders as men.
But the good news is that you can train yourself to react differently. Ross and other stress management practitioners specialize in teaching cognitive skills to help people do this.
You need to step back from the event, notice your stress response, and consciously choose a new response. “If your bus is late, confront your negative thoughts and say to yourself, ‘I’m late.’ There's nothing I can do about it.' Stop worrying and choose what you love to do. Instead, read a book, listen to music, or do breathing exercises.”
Arm yourself with a few simple stress management techniques for moments like these and add them to your daily routine.
Changing your mindset to manage stress
Developing the right attitudes and behaviors is an essential part of stress management. This can sometimes be a struggle, especially for those with severe anxiety or depression, but it's reassuring to know that professional help is available if things get too difficult. And until evolution catches up with the modern world, actively managing stress is essential to living a healthy and fulfilling life.
“An important mindset change is to enable you to have a more balanced perspective on stress,” says McGonigal. “That means fearing it less, trusting yourself to handle it, and using it as a resource for engaging with your life.” “It’s about making it happen,” he says.
The key is to have effective coping mechanisms to get through the challenges life throws at us.
Try these stress management techniques
- Make nature your ally: Studies have shown that spending time in nature significantly reduces stress levels. Take a walk through the park, go for a hike, or just relax outdoors and soak up the sunshine.
- Mindfulness of Demand: Take advantage of accessible mindfulness practices through meditation apps and online guided sessions. Spend a few minutes each day focusing on your breathing and quieting your mind.
- Practice Gratitude: Think about the positive aspects of your life. Keeping a gratitude journal or taking a few moments each day to be grateful for what you have can greatly reduce stress and improve your overall well-being.
- Move your body to feel better: Physical activity is a powerful stress reliever. Take a group fitness class, go to the gym, or dance in your living room. Find an activity you enjoy and make movement a source of joy.
- Prioritize sleep for optimal health: Aim for 7 to 8 hours of quality sleep each night. Establish a calming bedtime routine and create an environment conducive to sleep.
- Set boundaries for your well-being: Don’t be afraid to set limits and politely decline requests that cause you stress. Remember, putting your health first is of utmost importance.
Read more health and wellness stories here.